Randy Chandler
Fresh cheese, such as cottage cheese and ricotta, is generally high in moisture and soft in texture. It is ready to be eaten without needing time to age. While fresh cheese is a good source of calcium, protein, vitamins, and minerals, it is also high in calories, sodium, and saturated fat. Therefore, it should be consumed in moderation as part of a balanced diet.
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a whole food and a source of calcium, protein, vitamins A and B12, zinc, phosphorus, riboflavin, and probiotics. |
| Health Benefits | Cheese may protect teeth from cavities and contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and reduce inflammation. Fermented dairy products like cheese may have a positive effect on cardiovascular health. |
| Health Risks | Cheese is high in calories, saturated fat, and sodium. It may be contaminated with listeria if it is a soft or blue-veined cheese made with unpasteurized milk. High-fat cheeses can contribute to high cholesterol and blood pressure. |
| Recommended Consumption | Cheese can be enjoyed in moderation as part of a healthy diet. It is recommended to consume about one serving of dairy per day, including sources like yoghurt, which has health advantages over cheese. Cheese can be used as a condiment to add flavour to dishes. |
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What You'll Learn
- Fresh cheese is a whole food, rich in calcium, protein, vitamins, and minerals
- It's high in calories, so portion size is important
- Fresh cheese can be high in lactose, which decreases with aging
- It's best to avoid soft, blue-veined cheeses, which may be contaminated with listeria
- Fresh cheese is a healthier snack option than potato chips
Fresh cheese is a whole food, rich in calcium, protein, vitamins, and minerals
Cheese is a whole food, which means it is generally good for you as long as it is consumed in moderation. It is a great source of calcium, fat, and protein, and contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. A diet high in grass-fed dairy may provide a healthier balance of omega-6 and omega-3 fatty acids than diets that rely on conventional dairy.
Fresh cheeses, such as ricotta and cottage cheese, are generally high in moisture and soft in texture. They are ready to be eaten quickly and are known as "fresh" cheeses. While they are a good source of nutrients, it is important to note that they can sometimes become contaminated with listeria, especially if they are made with unpasteurized or "raw" milk.
The nutritional profile of conventional, organic, and grass-fed cheese is similar. However, grass-fed cheese may have additional benefits due to the higher content of conjugated linoleic acid (CLA). CLA is a healthy fat that may help prevent obesity, heart disease, and inflammation.
In addition to its nutritional benefits, cheese may also have positive effects on dental health. According to some studies, cheese and dairy products can help protect teeth from cavities. A Danish study from 2015 found that children with an above-average dairy intake were more likely to be cavity-free after three years than those with a below-average intake.
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It's high in calories, so portion size is important
Cheese is a calorie-dense food, with about 100 calories per ounce, depending on the variety. For example, a 30g portion of cheddar, which is the standard portion size in the UK, provides seven per cent of an adult's daily calories. To put that into perspective, that's more salt than in a packet of crisps.
Therefore, while cheese is a good source of calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin, it's important to be mindful of portion size. This is especially true if you have high cholesterol or blood pressure, as full-fat cheeses are high in saturated fat and sodium.
If you're concerned about the nutritional implications of eating cheese, consider using it as a condiment. For example, you could sprinkle a small amount of feta or goat cheese onto a salad or vegetables. You could also opt for lower-fat dairy products such as semi-skimmed milk or yoghurt, which are just as good for the bones and provide vitamin D, but are much lower in fat and salt.
It's also worth noting that cheese is often paired with other high-calorie, high-fat, or high-glycemic-load foods, such as bacon, hamburgers, white bread, or crackers. This can negate the health benefits of cheese. Instead, try eating cheese with fresh fruit or nuts, grilled on whole-grain toast, or on its own as a snack.
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Fresh cheese can be high in lactose, which decreases with aging
Cheese is a whole food, which is generally good for health. It is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin, and vitamin D.
Fresh cheeses such as ricotta and cottage cheese are generally high in moisture and soft in texture. They are ready to be consumed without needing time to age and are thus known as "fresh" cheeses. Fresh cheese can be high in lactose, which decreases with aging. This means that cottage cheese and other fresh cheeses with high water content have higher percentages of lactose, a carbohydrate that is reduced as the cheese ages and hardens, such as in parmesan or manchego.
Cheese has been linked to several health benefits, including improved bone health due to its calcium content. Additionally, high-fat cheeses like blue cheese, brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and reduce inflammation.
However, it is important to consider the potential downsides of consuming cheese, especially when it comes to the high-calorie content and saturated fat. Cheese is calorie-dense, providing about 100 calories per ounce, and is also high in saturated fat, which can have negative health implications if consumed in excess. Therefore, moderation is key when it comes to cheese consumption.
It is also worth noting that soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if made with unpasteurized milk. Eating listeria-contaminated foods can lead to illness, so it is recommended to opt for cheeses made with pasteurized milk.
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It's best to avoid soft, blue-veined cheeses, which may be contaminated with listeria
Cheese is a whole food and, in general, whole foods are considered good for health. However, it is important to be aware of the benefits and risks associated with eating cheese to make informed choices. While cheese is a great source of calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin, it is also high in calories and saturated fat. Therefore, moderation is key.
Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or raw milk. Listeria monocytogenes is a bacterium that can grow at refrigeration temperatures and cause severe illness and even death. Persons at higher risk of infection include older adults, people with weakened immune systems, and pregnant women and their newborns. According to the Centers for Disease Control and Prevention (CDC), it is recommended to avoid eating soft cheeses unless the label clearly states that the product was made with pasteurized milk.
Several outbreaks of listeriosis associated with soft cheeses have been reported in the United States between 1998 and 2014. Latin-style cheeses were implicated in most of these outbreaks, followed by sheep's-milk cheese, Middle Eastern- or Eastern European-style cheeses, Italian-style cheese, blue-veined cheese, and soft-ripened cheeses. In particular, gorgonzola, an Italian blue-veined cheese, has been associated with listeriosis cases in Italy and Japan. The contamination levels in gorgonzola varied from <100 to 1,200 cfu g(-1). Research suggests that the acidic levels and moisture in blue cheese can support the growth of Listeria monocytogenes.
Therefore, it is best to avoid soft, blue-veined cheeses that may be contaminated with listeria, especially for individuals who are more susceptible to infection. It is important to check the labels and opt for cheeses made with pasteurized milk to reduce the risk of listeria contamination.
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Fresh cheese is a healthier snack option than potato chips
Fresh cheeses, such as ricotta and cottage cheese, are high in moisture and soft in texture. They are ready to eat without aging and are distinct from processed cheeses, which tend to be higher in sodium. As a whole food, cheese is generally considered nutritious and beneficial when consumed in moderation. It is a good source of calcium, protein, vitamins A and B12, and other essential nutrients.
The nutritional profile of cheese varies depending on the type and source of milk used. Grass-fed cheese, for example, may provide a healthier balance of omega-6 and omega-3 fatty acids compared to conventional dairy. High-fat cheeses like blue cheese, Brie, and cheddar contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease, and reduce inflammation.
In contrast, potato chips are often deep-fried in industrial seed oils, resulting in high levels of unhealthy fats. These fats have been linked to increased weight gain, obesity, heart disease, cancer, Alzheimer's disease, and diabetes. Additionally, potato chips are loaded with salt, MSG, raising agents, and other additives, leading to excessive sodium intake.
While cheese should be enjoyed in moderation due to its high-calorie content, it can be a more nutritious and satisfying snack option compared to potato chips. It provides essential nutrients and can support overall health when consumed as part of a balanced diet. Therefore, fresh cheese is a healthier snack choice than potato chips, which offer little nutritional value and contribute to negative health outcomes when consumed in excess.
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Frequently asked questions
Fresh cheese is a whole food and can be good for you in moderation. Fresh cheeses such as cottage cheese and ricotta are high in moisture and soft in texture. They are a good source of calcium and protein and contain vitamins A and B12, zinc, phosphorus, and riboflavin. However, they are also high in calories and saturated fat.
Fresh cheese is a good source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. Some studies suggest that cheese may protect your teeth from cavities. High-fat cheeses like cheddar contain small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation.
Fresh cheese is high in calories and saturated fat. It may also be contaminated with listeria, especially if it is made with unpasteurized or "raw" milk. Soft goat's cheese, brie, and Edam are also high in salt.
Fresh cheese can be enjoyed as part of a healthy diet, but moderation is key. A standard portion size is 30 grams, which provides seven percent of your daily calories. It is recommended to have about one serving of dairy per day, including yogurt, milk, and cheese.
